A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury -- even sitting the wrong way or carrying too much weight -- can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis.
The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable.
Keep moving. Avoid holding one position for too long. When working at a desk, for example, get up and stretch every 15 minutes. Do the same while sitting at home reading or watching television.
Minimize the stress on your joints. Avoid positions or movements that put extra stress on joints. For example, opening a tight lid can be difficult if you have hand arthritis. One solution is to set the jar on a cloth, lean on the jar with your palm, and turn the lid using a shoulder motion. Better yet, purchase a wall-mounted jar opener that grips the lid, leaving both hands free to turn the jar.
Discover your strength. Use your strongest joints and muscles to your advantage. To protect finger and wrist joints, push open heavy doors with the side of the arm or shoulder. To reduce hip or knee stress on stairs, lead with the stronger leg going up and the weaker leg going down.
Plan ahead. Simplify life as much as possible. Eliminate unnecessary activities (for example, buy clothing that doesn't need ironing). Organize work and storage areas; store frequently used items within easy reach. Keep duplicate household items in several places; for example, stock the kitchen and all bathrooms with cleaning supplies.
Use labor-saving items and adaptive aids. In the kitchen, use electric can openers and mixers. In the bathroom, cut down on scrubbing by using automatic toilet bowl cleaners and, in showers or tubs, spray-on mildew remover. Other devices on the market can help you avoid unnecessary bending, stooping, or reaching.
Make other home modifications. Using casters on furniture can make housecleaning easier. Make sure your bed is at the right height so it is easy to get in and out of. Putting a bathing stool in the tub or shower is a good idea for people who have arthritis in the legs.
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